KEFIR AND GREENS SHAKE
When it comes to health foods, probiotic-heavy kefir and vitamin-rich leafy greens are superstars. Get your fix, along with satiating healthy fats, in this recipe from Mike George, nutritionist at Lateral Fitness. If you’re trying to lose weight, he recommends drinking this shake first thing in the morning, even before your daily coffee because coffee may inhibit the absorption of some nutrients.
Recipe: Blend 1 scoop vegan protein protein powder, 1 cup spinach, 1/2 cup unsweetened kefir, 1 tablespoon natural peanut butter, 1 teaspoon flaxseed oil, 1 cup frozen fruit, 1 tablespoon chia seeds.
Nutrition facts: 318 calories, 29g carbohydrates, 13g protein, 21g fat
CHOCO-PEANUT BUTTER SMOOTHIE
“I drink this shake every day for breakfast,” says Holly Del Rosso, fitness and nutrition expert in San Francisco. “This shake is essential for women as we are often lacking B12, magnesium, and iron which causes fatigue and can also inhibit weight loss and muscle gain.” This shake is packed with 40 grams of protein and plenty of fiber, so you’ll feel fuller for longer and your blood sugar will be stable, unlike drinking orange juice or eating a doughnut for breakfast, she adds.
Recipe: Blend 1 cup kale, 1 cup unsweetened almond milk, 1 frozen banana, 1 scoop chocolate protein powder, 2 tablespoons PB2 (powdered peanut butter), and 1 tablespoon spirulina.
Nutrition facts: 230 calories, 22g carbohydrates, 30g protein, 5g fat